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Kettlebell Monster

STOIC

A pure focus and power workout

LevelAdvanced With Scaling Options
Duration26 to 30 min
EquipmentSingle and Double Kettlebell and Bodyweight
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Advanced With Scaling Options-level athletes with single and double kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 26 to 30 minutes of work.

What you will learn

  • Rounds, AMRAP workout format
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced With Scaling Options
IntensityModerate to vigorous
Duration26 to 30 min
EquipmentSingle and Double Kettlebell and Bodyweight
Work time11 min

Why this workout

Awesome double kettlebell work, low reps, heavy weight, followed by active recovery and repeated 10 times. 6 minutes to work on the body with active recovery to end with a grueling 6-minute intense task using just one heavy kettlebell. It's not a session where you end up on the floor swimming in a p...

About this workout

Awesome double kettlebell work, low reps, heavy weight, followed by active recovery and repeated 10 times. 6 minutes to work on the body with active recovery to end with a grueling 6-minute intense task using just one heavy kettlebell.

It's not a session where you end up on the floor swimming in a pool of your sweat, but it is a session with a pure focus on increasing your Power. It's designed so that you can put everything in on every rep with pure focus and without being out of breath or muscularly fatigued.

It's a feel-good session that you'll enjoy. I know I did.

The total working time is just 11 minutes. The whole session without a warm-up is 27. minutes, but the actual working time, i.e. moving weight, is just 11 minutes.

Pure focus! This is what's required for the first task, this is why the time is allocated to the work. Thirty seconds are what you have to complete the Clean, Snatch, and lowering. You can do this in 6 to 8 seconds if you work fast, but this is about setting it up, tension between you and the kettlebell, Clean, Rack, and pause. Drop into the backswing, Snatch, pause overhead and show control. Slowly lower back into racking, and drop back to dead. Followed by active recovery and thinking time. Thinking time to figure out what to work. What can be improved? Reset. Focus. Go again.

Task breakdown

STOIC Power and endurance Warm-up 5 jumping jacks 2 squats 2 minutes Light single kettlebell Alternating clean and jerk into half snatch 4 minutes Workout Task 1 Heavy double kettlebell Clean from dead Half snatch Slowly lower 30 seconds Overhead Hindu squat 30 seconds Hamstring stretch 30 seconds 10 rounds Task 2 Quad and other stretches 6 minutes Task 3 Heavy single kettlebell clean and jerk 6 minutes AMRAP Scoring Kettlebell weight multiplied by reps for task 3 divided by 100 multiplied by the total weight used for task 1

Scaling

Work with one kettlebell instead of two. Replace the Half Snatch with a Clean and Push Press.

Scoring

The scoring equals your kettlebell weight multiplied by reps for task 3 divided by 100 multiplied by the total weight used for task 1 To use the scoring functionality on our website. Enter your number of rounds for Task 3, select the kettlebell weight used, and in the Assigned Value field enter the result of (total weight used for Task 1) / 100.

The workout

Warm-up

Warm-up
As written by the coach
5 jumping jacks 2 squats 2 minutes Light single kettlebell Alternating clean and jerk into half snatch 4 minutes
Task details
Task

Task 1

Work2 minModerateSteady
5 jumping jacks 2 squats
Task

Task 2

Work4 minModerateSteady
Light single kettlebell Alternating clean and jerk into half snatch

Workout

WorkoutScoring: Full Rounds × Weight × Assigned Value
As written by the coach

Task 1

Heavy double kettlebell Hardstyle clean from dead Hardstyle half snatch Slowly lower from overhead into racking 30 seconds Overhead Hindu squat 30 seconds Hamstring stretch 30 seconds 10 rounds

Task 2

Quad and other stretches 6 minutes

Task 3

Heavy single kettlebell clean and jerk 6 minutes AMRAP
Task details
Task

Task 1

Rounds10 roundsModerate
Heavy double kettlebell Hardstyle clean from dead Hardstyle half snatch Slowly lower 30 seconds Overhead Hindu squat 30 seconds Hamstring stretch 30 seconds
Task

Task 2

Active Recovery6 minLight to moderateSteady
Quad and other stretches
Task

Task 3

AMRAP6 minScoring: Rounds × Weight × Assigned ValueModerate to vigorousSteady
Heavy single kettlebell clean and jerk

Coach notes

Total work time
11 min

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